Name: Playbook - Sarah Herse - 2 Part Workout: High Intensity Legs & Upper Body Strength
Uploaded: 2024-03-20T21:08:55.434Z
Duration: 35 min
Description: 2 Part Workout: High Intensity Legs & Upper Body Strength

A. Warm-up x 3 sets
A1. High knees x 20 reps
A2. Standing twists x 10 reps
A3. Down dog to up/dog x 10 reps
A4.Leg swings x 5/leg

B. 5 rounds for time of
B1. No push-up burpee x 20 reps
B2. Lateral lunge to high knee x 5/side
B3. Jumping (or step) lunges x 10 reps
B4. Squat pulses + punch x 10 reps of 3+2 (3 pulses + 2 punch)

C. 4 Sets: (shoulders & arms)
C1. Pike push-up x 8 reps (sub with regular push-ups if needed)
C2. Push-up negative x 5 reps
C3. Side lying tricep press up x 10-15 reps per side
C4. Banded bicep curls x 20 reps
*Rest 1 minute between sets
**If you don’t have a band, use dumbbells or just skip the bicep curls

A. Warm-up x 3 sets
A1. High knees x 20 reps
A2. Standing twists x 10 reps
A3. Down dog to up/dog x 10 reps
A4.Leg swings x 5/leg

- Stand tall, like you are balancing a glass of water on your head.
- Bring one knee up to hip height, with the opposite arm bent at 90 degrees and reaching to shoulder height.
- Rapidly switch and stay light on your toes

High knees

- Start in standing position with feet under hips
- Twist your torso to the left and step out with your right foot and then switch sides.
- That completes one rep

Standing twists

- Begin in Downward Facing Dog with equal weight on the hands and feet. Flare the heels slightly wider than the toes so the outside edges of the feet are parallel with the outside edges of your mat. Spread the fingers wide, and press into the palms to push the hips away from you.
- On your next inhale, shift weight forward into your hands as you scoop the chest between the hands, coming into Upward Facing Dog with the toes tucked.
- Exhale to lift the hips up, and press the chest back, returning to Down Dog.

Down dog to up dog

(5/leg)

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

Warm Up

B. 5 rounds for time of
B1. No push-up burpee x 20 reps
B2. Lateral lunge to high knee x 5/side
B3. Jumping (or step) lunges x 10 reps
B4. Squat pulses + punch x 10 reps of 3+2 (3 pulses + 2 punch)

- Place your hands on the floor on front of you
- Hop back with feet behind you (plank position)
- Hop forward and stand up and jump to complete movement

No Push Up Burpee

(5/side)

- Start with feet shoulder width apart
- Laterally step out about 2-3 feet and bend knee into a cossack squat position
- Push off that bent knee to return to a standing position while bringing that knee to a "high knee" position as high as you can
- Repeat on other leg

Lateral Lunge High Knee

*Can do step lunges too*

- Prepare to jump by bending your knees and sinking down into a deep lunge. Lean slightly forward and contract your core muscles. You will maintain core muscle engagement throughout the exercise.
- Quickly sink your weight down and then explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips.
As you jump into the air, bring your feet quickly together and switch positions as you begin to land. You should also switch arms as you do this.

Jumping lunges

10 reps of complex (3 pulses + 2 punch)

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Your knees should be inline with your toes
- Pulse up and down 3 times
- Alternate Rotating hips quickly to one side and punch, then repeat on other side.

Squat Pulse + Punch

Circuit 1

C. 4 Sets: (shoulders & arms)
C1. Pike push-up x 8 reps (sub with regular push-ups if needed)
C2. Push-up negative x 5 reps
C3. Side lying tricep press up x 10-15 reps per side
C4. Banded bicep curls x 20 reps
*Rest 1 minute between sets
**If you don’t have a band, use dumbbells or just skip the bicep curls

*Sub with regular push ups if needed*

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike push up

- Get into a push up position 
- Lower yourself very slowly until chest reaches ground 
- That completes one rep

*Can be done on knees to modify movement*

Push-up negative

10-15 reps/side

- Start in a side plank position, knees bent, hands slightly forward of body
- Bend elbows until forearm is flat on the floor 
- Engage core and keep a neutral spine
- Press up to starting position

Side Lying Tricep Press Up

*Sub with dumbbells or skip if needed
- Stand on one side of the band shoulder-width apart.
- Grabbing the sides of the band (about half way up).
- Standing tall with chest up and shoulders pulled back, keep your upper arm locked by your ribs and bend at the elbow to pull your hands toward your shoulders.
- You should feel tension in the band as you contract your biceps.
- Slowly lower the band back to your hips after reaching close to shoulder height to complete the rep.

Banded bicep curls

Circuit 2

2 Part Workout: High Intensity Legs & Upper Body Strength

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